MY w.o.d.

• four sets of 10 arm presses
• 150 crunches, which i will elaborate on later
• ten to two pyramid circuit with 30 pound curl bar. (ten squats, ten over-the-head presses(?), ten squat-to-press; then eight, six, four, and two) if that makes any sense whatsoever!
• in between circuits, side bends with a 20 lb. dumb bell and 10 knees to chest on the Captains chair (* you can also incorporate pikes and obliques on the chair by doing knees to chest while lower torso is twisted to the side)
• 50 lunges
• three-30 second planks
• two sets of 10 sit ups with medicine ball
• 25 flutter kicks
• various styles of leg lifts
  

As for crunches, I wanted to add a little advice that has really helped me out. I have always had an issue with seeing results from crunches. I have been doing crunches for years, and I've always thought I was proficient at them, but if done incorrectly, you will never see results.
A problem that a lot of people face with crunches is failing to work the core. This problem was constant with me until I learned how to do a proper crunch. I have always placed my hands behind my head during a crunch. This can be beneficial once you get out of the habit of pulling your head up. Your head should rest gently on your hands; its weight shouldn't be completely supported by the hands. When crunching up, you should not feel the most pressure in your neck and shoulder area. This probably means that you're not working your core, which negates the crunch and pretty much wastes energy.
What has really helped me with my crunching, especially by training me to use my core rather than my arms, shoulders, neck, head, etc., is using the ab bench at my gym. I posted a photo of a similar machine below. The foot props allow easy oblique workouts. By using the handles, your head has constant support from the bench, instead of your hands, allowing a more core-oriented crunch. However, I've found that just by using this machine does not permit less focus on the core. To feel results, you still really need to crunch with your abs and try to maintain good breathing and timing. A good workout that my husband taught me is to keep the feet in the air, crossed at the ankles. Do 10 crunches holding the handles, then 10 holding behind the head rest. Do sets of 10 until you reach 100. Also! Keep the feet in the air the entire time. If you drop your feet, start all over! 100 gets easier the more you do it, so add on more!
One day, I noticed that my husband rocks slightly when he does these crunches, and he found it strange that I didn't do that. Not because I was doing it incorrectly, just that he can't do the workout without rocking a little. So I tried to incorporate the small rocking motion into my crunches, and it was really hard at first. When he crunched up, his legs came closer toward his head, maybe an inch. Once I learned how to do that, I found that it really helped me feel results. I can't do it with every crunch throughout my entire workout, but it does help when I think of it, to pull my legs slightly as I crunch up. I'm not sure why that makes a difference. I guess it just makes me tighten my abs a little more.




Ab bench:)





This week, I plan to pay more attention to my ab workouts. It really takes a lot of discipline to work on abs, maybe because most ab workouts take a long time to complete, and you won't see results after one day of ab workouts. Derick tells me that belly fat is the toughest to get rid of because you have to strengthen all the muscles underneath, then get rid of the fat. But, it's possible! I'm seeing inklings of results!
I also wanted to encourage all of those who read this (if anyone besides my husband does that) to stay motivated with whatever fitness plan you're doing. Even if it's just parking at the back of the parking lot, that's a really good start! I, as much as anyone, understand how tough it is to really get into a routine of being health conscious, and it's something I still struggle with daily. Just know that the results are worth the hard work. Better choices make us feel better! Have a good week!

"You're never beaten until you admit it."--Patton